Pan-Seared Falkland Island Rock Cod with Lemon Butter Sauce

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Delicately pan-seared Falkland Island rock cod fillets finished with a bright, tangy lemon butter sauce that enhances the fresh, flaky fish. This American-inspired seafood recipe, ready in about 25 minutes, pairs Falkland Island rock cod fillets, unsalted butter, fresh lemon juice for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 4 American cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 Falkland Island rock cod fillets (6 oz each), then season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering, about 2 minutes.
  3. Step 3: Place the cod fillets skin-side down if skin is on, and cook for 4 minutes without moving, until edges are opaque and golden.
  4. Step 4: Flip the fillets carefully and cook for an additional 3 minutes until the fish flakes easily with a fork.
  5. Step 5: Remove the fillets to a warm plate and keep warm.
  6. Step 6: In the same skillet, reduce heat to medium and add 4 tbsp unsalted butter and 2 minced garlic cloves, sautéing for 1 minute until fragrant.
  7. Step 7: Stir in 3 tbsp fresh lemon juice and cook for 30 seconds until the sauce slightly thickens.
  8. Step 8: Pour the lemon butter sauce over the cod fillets and garnish with 2 tbsp chopped fresh parsley before serving.

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